CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
2 Rounds of:
10 Plate ground to OH
10 OH lunge step backs
10 Roll to stands
10 plate front squats
10 Pull-ups
Skill/Strength
Reverse lunge steps (10-10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Wall Balls/TTB 2 (AMRAP – Rounds and Reps)
AMRAP 8 Minutes:
-12 Wall balls, 20#/14#
-9 Toes to bar